10 Easy tips to lose your first 5 kgs on GLP-1s

Robert Price | Last update: 9th June 2025

1. Understand your treatment

Familiarise yourself with how your weight loss drug works. Understanding their effects can help you prepare yourself to get the best out of them. This is especially important when it comes to side effects and how to manage them. SlimrChat offers lots of advice for specific side effects and other challenges you might encounter but always consult your doctor or healthcare provider for specific advice.

2. Set realistic goals

Break your 5 kg target into smaller milestones, such as losing 1.5-2.5 kgs per month. This keeps progress manageable and gives you reasons to celebrate along the way. Setting your targets too high and then missing them can quickly de-motivate and make things seem harder than they are. Write your goals down and keep them visible — on a fridge magnet, in a journal, or as a phone reminder.

3. Prioritise protein

The weight-loss drugs, like Wegovy (Ozempic), Mounjaro and Saxenda, work by suppressing appetite but your diet remains important. Making sure you take on the right nutrients when you are consuming less is really important to maintain health. Incorporating more protein into your diet helps you feel fuller for longer and supports muscle maintenance during your weight loss journey. Opt for lean meats, fish, eggs, beans, and plant-based proteins. Starting your day with a protein-rich breakfast like scrambled eggs or Greek yoghurt with nuts really helps.

4. Focus on hydration

Drinking enough water can curb cravings, improve digestion, and support your overall energy levels. Aim for at least 2 litres of water daily – more if you’re exercising. Try to always have a reusable water bottle with you to make hydrating easier…and take on small amounts often throughout the day to make it easier to maintain your intake.

5. Create a meal routine

Structured eating times can prevent overeating and help you stick to healthier choices. Plan your meals and snacks to reduce impulsive, unhealthy decisions. Preparation is important because having healthy options readily available makes it easier to stick to your routine.

6. Get moving

While weight loss treatments are effective on their own, adding physical activity amplifies results. You don’t have to hit the gym — start with low-impact activities like walking, swimming, or yoga. Many SlimrChat community members find tracking their steps using a fitness tracker or phone app and aiming to increase them gradually is really effective.

7. Monitor your progress

Keep track of your weight, measurements, and improvements that we call ‘non-scale victories’ like better sleep or increased energy. Seeing yourself make progress really helps maintain motivation. If you feel strong enough, take photos every two weeks so you can see your transformation over time.

8. Be mindful of alcohol

Alcohol is high in calories and can hinder your progress. Consider cutting back or choosing low-calorie options like dry wine or spirits with soda water. This may be easier than you think – many SlimrChat members notice that their appetite for alcohol diminishes on the weight loss drugs.

9. Build a support system

Surround yourself with supportive friends and family, and join the SlimrChat community so that you have an encouraging and supportive network behind you. It’s great to share your milestones with your support network, to celebrate together and get advice from people who are on the same journey and experience the same highs and lows.

10. Be patient

Weight loss is not consistent! Some weeks, you might see big changes, while others feel slower. Don’t lose faith, trust the process and focus on building long-term and better habits. Always concentrate on how far you’ve come rather than fixating on temporary set backs. Our experience is that the weight loss drugs break through those tough initial barriers of losing weight and can maintain weight loss, but make sure you add some lifestyle changes – the rewards are then improved and you’re set up for the longer term.

Remember: Always consult your doctor or healthcare provider with any medical queries.

Want more tips? Have a look at What to be mindful of when taking GLP-1 treatments, Boosting your metabolism, Mistakes to avoid and tips for staying on track and What to do if your weight loss plateaus.

Share your tips or hear more about how others achieved their first 10 kgs? Join the SlimrChat community to connect, learn, and celebrate your journey to better health.